Norwegian Singles 1.6.0 Released! Auto push scheduled workouts to Apple Watch, Indoor Run Support, Race Date-Specific Plan Builder, Marathon-Specific Workouts, UI Polish Updates, Pace/UI/Ongoing Training Improvements, Donationware Implementation
As always, thank you so much for the continued support and feedback since the last release. This one has a lot of correctness work alongside some big new features, and the headline is that planned Apple Watch workouts, completed-run analysis, and race planning are much better .
If you'd like to support even more, there are three things that would be most valuable:
Leave a 5-star review on the app/play store (and if it's not a 5-star app yet, please let me know how I can make it one)
Make a monthly donation! You can now make a monthly recurring donation to support the continued improvement of the app. Currently, my tooling costs are somewhere in the range of $250/month (not to mention 20+ hours/wk). My goal is to cover these costs as well as get a cheap Garmin device so that I'm not relying so much on my users as live app guinea pigs!
Join our discord! You can access it via the link on the Profile tab of the app since Reddit won't let me post a discord link in my post body. If you leave a feature request or bug report in the Discord, I typically will implement/fix it that day or the next day.
Anyway, the release notes!
Apple Watch Planned Workouts
iOS users can now keep the next 7 days of Norwegian Singles workouts scheduled directly in Apple's Workout app. Turn it on from Integrations, sync your schedule, and the app will keep upcoming workouts refreshed as your plan changes. The existing one-off Send to Watch button is still there for individual workouts.
You can also choose whether scheduled Watch workouts include alerts, and one-off Watch sends can now be sent as Outdoor Run or Indoor Run. That should make treadmill days feel a lot less awkward.
Completed Run Details
Tapping a completed workout from the Plan tab now opens a real completed-run view. You can see pace and heart-rate charts, heart-rate zone time, splits, laps, intervals, elevation, weather when available, and prescribed vs actual workout tables.
Quality workouts are much easier to read after the fact. The app now separates what was prescribed from what your watch or intervals.icu detected, instead of implying that every watch lap perfectly matched every planned interval.
Multi-activity days also behave better. If you split a day across multiple runs, totals are now more consistent across the card, preview, and debug output.
Norwegian Singles Method Pace Accuracy
Sub-threshold paces now come from the Norwegian Singles Method book table when your 5K time is known. Slower 5K times beyond the printed table now extrapolate more sensibly instead of getting clamped to the final row.
The Training Paces screen also has more useful rows now: 5K, 10K, 3-minute, 6-minute, 10-minute, 30K, and marathon pace. Pace steppers move by 1 second per tap so small adjustments are easier.
Across the plan and workout screens, the app now avoids confusing labels like 15K, 30K, and HM pace for sub-threshold work. The underlying paces are unchanged where they should be, but the visible labels are cleaner.
Race Plans
Race plans now start from a real race date by default. You can pick the race date from a built-in calendar, set a start week, and the plan places race day on the actual calendar day instead of working backward from a vague number of weeks.
The setup flow now asks you to explicitly choose peak weekly volume and max long-run duration. The app gives clearer guidance and warnings around those choices, rather than silently guessing and sometimes creating odd long-run/easy-run balance.
Race-plan long runs and taper weeks got a lot of cleanup too. Long-run caps are respected more consistently, max long runs behave more like peak exposures instead of repeated plateaus, and taper weeks should avoid surprise oversized long runs.
Marathon Plans
Marathon plans now include race-specific marathon-pace workouts in the final block. Those sessions now show the correct planned time and distance on plan cards, weekly totals, share cards, and sync metadata.
Marathon taper behavior is also more sane, especially for lower-volume runners or plans with fewer run days. Four-day marathon plans now default to a more appropriate long-run share at peak volume, and Quality Long Run behavior was reworked so it moves a real quality session into the long run instead of inventing a separate hard block.
Ongoing Training
Ongoing training can now have a volume cap, so the plan does not build forever. You can set a ceiling during setup, and future weeks will respect it.
The progression engine now keeps your selected quality ratio stable instead of creeping upward over time. It also balances new reps across workouts more cleanly as volume grows.
Short, Balanced, and Long session preference now works better in race plans, weekly plans, and ongoing plans. If you only have one or two quality sessions per week, the app now explains exactly what you will get and rotates the missing workout types week to week.
Ongoing race weeks no longer become the baseline for the next normal week, and Monday rollover is more deterministic. In plain English: the app should be much less likely to get stuck looking at stale weeks.
Weekly Training Brief
Ongoing plans now produce a Weekly Training Brief after the week ends. It summarizes what you actually completed: total time, distance, matched runs, long run, and day-by-day completion.
It appears once as a bottom sheet, and the brief remains available inside the plan view after that.
Indoor and Treadmill Training
Indoor and treadmill runs from Strava and intervals.icu can now match back to your plan. The app is less dependent on GPS distance for treadmill runs, so indoor workouts should no longer be ignored just because they do not look like normal outdoor runs.
Apple Watch sends now support Indoor Run as well as Outdoor Run.
Quick Create and Library Saves
Quick Create workouts can finally be saved intentionally. When saving, you can choose whether to update the Quick Create default or save the current workout as a new Library workout.
Rest intervals, open warmup/cooldown choices, and warmup/cooldown timing now survive saves. Library saves also give clearer feedback instead of simply turning the button gray again.
Plan Screen Quality of Life
Plan cards now show the actual calendar date beside the weekday, which makes it much easier to tell similar weeks apart. Ongoing week summaries now include weekly distance too.
Rest days can now be opened and changed from the plan. You can convert them to easy runs, long runs, quality sessions, or races without generating a fake rest workout.
Day-type edits also clear stale workout fields more reliably, so changing a day from quality to easy or race to rest should not leave old workout details behind.
Integrations and Debug Reports
Profile now has a dedicated Integrations screen. Strava, intervals.icu, and Apple Watch scheduling live there with clearer connection status and sync controls, while normal profile settings stay less cluttered.
You can also submit debug reports from inside the app. Reports include useful diagnostic context, which makes it much easier for me to reproduce and fix weird plan, sync, or matching issues.
Matching, Sync, and Notifications
Activity matching now stays inside the visible plan week, so last week's run should not match this week's workout. Private Strava activities can also request expanded access only when needed, rather than asking everyone up front.
Manual intervals.icu sync no longer rewrites unchanged plans, which should reduce duplicate workouts for Garmin and COROS users. Strava sync also runs less aggressively in the background.
Daily training notifications now look up the workout for the actual alarm date, which should prevent Sunday/Monday rollover weirdness.
Heart Rate Training Polish
Easy heart-rate targets now use a useful floor and ceiling for training-load calculations. HR Easy mode also preserves warmup targets correctly inside the app and when sending to Apple Watch.
Heart-rate sync behavior was adjusted to avoid confusing mixed HR/pace targets for Garmin and COROS workouts.
Other Bug Fixes
Reset All Data now clears completed-run matches and caches more completely.
Flat runs can still show elevation charts instead of hiding the section just because total gain is small.
Leaving race-plan setup without saving no longer resets ongoing training.
Current supporters no longer see the supporter announcement, and the old What's New popup is quiet until there is actually something new to announce.